The keto diet guide for beginners

olive oil

The keto diet (or ketogenic or some say ketone) is low in carbohydrates, low in protein and high in fat. This is the gist of it, but you probably came here for more specifics to the point.

People always look for a diet that gives quick results.

Who can blame someone for this? If you are unhappy with the way you look and want to change something, who would want to sit and wait for the results?

This is the problem. A person wants to get the result and wants it now and not - he believes the diet is not working and gives up this harmful business.

So could the problem be with the diets themselves?

Unfortunately,most healthy diets don't give instant resultsand you won't lose 5kg in a few days. Diets are designed to help you maintain a healthy lifestyle, not "fit into a dress for a corporate party. "

You don't need a diet that gives exceptionally quick results. You need a diet that is right for you, that improves your quality of life, and that you can adhere to! Really stay, and not so that we sat for a week and now stand in line for kebab again.


You have eaten a certain way all your life, so it is difficult for your body to see the benefits of a new diet in just a few days.It's like asking a seasoned smoker to stop abruptly and enjoy life the next day.Rather, overall, he will suffer for a while, although apparently he should be feeling better!

You have to give your body time to figure out what is going on.

Yes, there are diets that promise results within a week. However, they won't have long-term effects as you will return to your usual diet after a week. To the one who brought you to the state you are in now and with which you are so unhappy.

You need life changing nutrition by becoming a part of it.

And this is where the keto diet comes in.

The keto diet changes your body so you can maintain a healthy lifestyle while enjoying life at the same time.


Most people don't understand that their bodies are powered by sugar. But that is very important. Equally important is the fact thathumans were not intended to work with sugar, since in most cases sugar was not readily available to human habitats.

Our ancestors ate meat and vegetables. While you can get carbohydrates from some vegetables, these are not enough for your body to learn to use as the main source of fuel.

On the contrary, the human body was created to get energy from fat. And he was pretty effective at it.

Historically, people have only recently started consuming so much carbohydrates. This turn in our diet forced the human body to adapt.

When you eat carbohydrates, your body converts them into glucose (sugar) and uses them for energy. Therefore, everyone likes to drink as much tea with buns in the afternoon when they are already tired. And that's the reason you feel sleepy after dinner.

The body has used up its glucose stores and needs to restore them.

If you're running out of glucose, why not start burning fat for fuel?

Good question!


Insulin is a hormone that helps glucose move through blood vessels so the body can use it for energy. Insulin also prevents fat deposits from being released, and so the body may not like it, just switch from glucose to fat for energy.

fat is not publicly available!

If you don't eat carbohydrates or consume very little of them, the level of glucose (sugar) in the blood drops, which means that there is less need for insulin and that the body can more easily release fat cells.

At this point the body is in a state of ketosis.


Ketosis (not to be confused with ketoacidosis) is a natural state of the body that helps us survive. When the body is in a state of ketosis, it produces ketones that are used as fuel.

Olives and olives


The ketogenic diet is low in carbohydrates, low in protein and high in fat. Its job is to provide a lack of carbohydrates so that the body is in a prolonged state of ketosis and burns fat, not sugar.

With a keto diet, you eat more fat and fewer carbohydrates.

More fat? It's kind of weird isn't it? Want to get rid of body fat but need to eat it too?

However, it is true that sometimes in order toget rid of fat, you need to start eating more of it.

The real reason people gain weight isn't actually fat, butsugar.

When you eat fewer carbohydrates, eat moderately high amounts of protein, and eat more fat, you become a real fat burning machine.


The keto diet was originally developed to combat epilepsy. Did she help? Yes, but people also realized that she has other positive aspects.

Many people turn to the keto diet to lose weight, but stick to it even after reaching their ideal weight. However, when it comes to weight loss, many begin to lose weight simply by cutting out carbohydrates. If you want more, and in order to lose weight, you need to create a calorie deficit, which is easier with the keto diet too.

Blood pressure and blood sugar levels also drop. Along with losing weight, this will obviously reduce the stress on the heart.

In fact, the latest research shows that it is not fat that causes heart disease, but sugar.

It has been documented that the keto diet also helped cancer patients.

Cancer cells use glucose to grow. When you stop eating carbohydrates, you deprive them of that fuel.

Because 60% of the brain consists of adipose tissue. Recovery in this area can be quicker thanks to the keto diet.

There have been cases where patients with traumatic brain injuries, particularly concussions, have recovered faster on the keto diet.


Do you remember low carbs, moderate protein, and high fat? Yes, yes, this is not the first time I have repeated this, but it is worth remembering.

In terms of calorie distribution, this would look like 75% fat, 20% protein, and 5% carbs.

What does that mean? This means that 75% of that number should come from fat if your average recommended daily calorie intake is 2000 calories. Don't be afraid that here you have to take care of it and calculate everything, here is a special keto calculator that will do all the calculations for you. All you have to do is fill in your details and choose a goal: lose, gain or maintain weight.

That sounds a little wild because fats have a bad reputation, but remember that research does not stand still, and now it turns out thatfat has been demonized completely in vain!

And of course we mustn't forget that including fat in every meal is much tastier and more interesting than chewing lean chicken breasts!

You can eat eggs as you wish (along with the egg yolk! ).

do you like coffee? Add cream there, but fatter!

butter? We lubricate with a thick layer!

I'm sure you will find many ways to add fat to any meal.


Carbohydrates are your enemy. Seriously, they will be your enemy on any diet. Any weight loss program requires that you reduce your carbohydrate intake in one way or another.

It is very important to know what foods contain carbohydrates and how to recognize them.


The following foods should be significantly reduced or eliminated from your diet:

  • Sweet
  • Grain and flour
  • Legumes
  • fruit
  • Root vegetables
  • Diet products
  • Bad fats
  • alcohol
  • Sugar-free diet products


If you are still eating candy, you shouldn't expect to switch to fat burning instead of sugar. Sugar must be completely eliminated. Products like candy, chocolate, juices, and soda should be absolutely negligible anyway. Part of your menu, but if you use them a lot it should be completely rejected.

Grain and flour

Wheat-based foods help you lose weight. All of these pasta, rice, and grains are carbohydrates that are converted to sugar in your body and prevent fat loss.


Legumes have the same effect as flour products and can just as easily be converted into sugar.


You must be surprised to see fruits on this list, they are so healthy! If you're trying to get your body on a fat burning trail, fruits won't help you. Unfortunately, in addition to beneficial antioxidants, they contain a large amount of sugar and that is what we try to avoid.


Root vegetables

Most root vegetables are high in starch and carbohydrates. Both things turn into sugar in your blood.

Diet products

Many diet foods contain tons of chemicals and go through all sorts of unnatural processes during their manufacture. I don't think a person should be consuming this, it is better to focus on more natural products that, ideally, consist of one ingredient.

Bad fats

Not all fats are created equal. Harmful oils are widely used in production that you should stay away from. It is always better to read the composition and choose something with olive or coconut oil in the composition than with sunflower or the palm of your hand.


Most alcoholic beverages are high in carbohydrates. In addition, we are all human and under the influence of alcohol our wills weaken. And especially in the early stages of the diet, when a new lifestyle is unusual for you and you want to be sweet, this weakening can be dangerous.

Sugar-free diet foods

I wrote above about diet products in general, they are often high in carbohydrates and various chemicals. A special danger are those that are supposedly "sugar-free" because most often fructose is hidden under this statement, agave syrup or maltitol, which are comparable with normal sugar in terms of their glycemic index.

Foods for the keto diet


Here is a list of foods you can eat regularly:

  • Meat
  • Fish (including fat)
  • eggs
  • Butter
  • cheese
  • nuts and seeds
  • Healthy vegetable oils
  • Avocado
  • Low-carbohydrate vegetables
  • Spices and Sauces


Beef, pork, chicken, turkey, ham, and bacon are all great. This is the source of protein you need.


Salmon and tuna are good examples of fatty fish. They will be a great source of protein and "good" fats. This isn't the fat you see in semi-finished products at all, it's not bad for you!


Eggs are not only a good source of protein and fat in excellent proportions, but also an excellent source of trace elements. And don't neglect the yolks!


Butter is not only delicious, it also provides you with a whole range of saturated fats to make your diet even more effective.


Good natural cheese is a source of fat and protein and is essentially free of carbohydrates (depending on the type of cheese).

nuts and seeds

This is a great snack that is high in protein and micronutrients. However, not all nuts are created equal. Choose the ones with the lowest carbohydrate content: pecans, macadamia, almonds, brazil nuts. More budget, peanuts are an option, but the carbohydrate content is higher, so you should carefully monitor the serving size.

Healthy vegetable oils

This category includes extra virgin, coconut and avocado oils. They are a good source of healthy fats.


Avocados are low in carbohydrates and contain the same "good" fats as the vegetable oils listed above. Avocados have a ton of other health benefits too, but when it comes to the keto diet, our focus should be on fats.

Low-carbohydrate vegetables

Almost every vegetable contains a certain amount of carbohydrates. Therefore, you need to know which ones they include in the minimum amount. First and foremost, you should look out for green vegetables, but tomatoes, onions, and peppers (in moderation) are great additions to your diet.

Spices and sauces

Of course, you can use salt, pepper and other spices to add even more variety to your menu. But be careful with commercial mixes, some may contain sugar. The same goes for sauces - horseradish, mustard, many hot sauces go perfectly, but ketchup or barbecue sauce have to say no.


Many people forget about diet when they go to a restaurant or café with friends. But why stand in the way of your own recovery when you can find something in a catering establishment (without purely vegetarian)? Replace a decent selection of meat dishes and the high-carbohydrate side dish with grilled vegetables or salad?


Yes, there will be side effects too. Your body will go through significant changes in a very short time. Hence, it is only natural that it will take him some time to get used to and rebuild.

You have eaten a certain type of food all your life so that the body can initially resist change. But that doesn't mean you will always feel this way!

When you start a keto diet, you may feel tired and sleepy. The body rebuilds and learns to get energy from another source. It is therefore not surprising that in the first few days this will not be very efficient to do.

Some people initially experience sleep problems, nausea, and digestive problems. After a short while these symptoms should go away and your energy levels should return. back to normal. There are times when symptoms do not go away and this is a reason to check that you are doing everything right. I'll cover the possible causes in a separate post.


For someone new to the keto diet, this can all seem a bit confusing. Many people don't realize that their bodies use sugar for fuel.

Maybe it won't be that difficult for someone to give up sweets, but carbohydrates don't just get into our bodies in the form of sweets and pastries. Until then, you cannot imagine how many carbohydrates you are eating each day. until you have to rule them out.

If you want to lose weight and not gain weight again, the keto diet is definitely the way to go. Having your blood sugar around the same level throughout the day will make it easier for you to prevent overeating and to monitor for your food.

All you need to remember is that the keto diet is not a short term way to shed a few pounds, it is a way of life!